Potassium, food by food
Ranking · Potassium
Your nerves, muscles and kidneys need it to work.
An adult is advised to get about 3,400 mg a day if a man, 2,600 mg if a woman. ? The words below are read against 3,400 mg, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 3,400 mg, which is the men’s: for the other sex a serving counts for more.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, potassium fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for elements.
Most per serving: Clams, cooked (628 mg), then baked potatoes and raw sweet potato.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 194 of the 198 preparations on this page (150 foods). The other 4 aren’t zero, just not listed: see “Not listed” below.
191 of them are ranked below, by what one serving gives; the other 3 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
Some628mg628 mg / 100 g - 2
Some605mg550 mg / 100 g - 3
Some535mg486.4 mg / 100 g - 4
Some531mg561 mg / 100 g - 5
Some524mg200 mg / 100 g - 6
Some523mg475 mg / 100 g - 7
Some468mg515 mg / 100 g - 8
Some456mg326 mg / 100 g - 9
Some410mg156 mg / 100 g - 10
Some405mg579 mg / 100 g - 11
Some405mg476.8 mg / 100 g - 12
Some401mg401 mg / 100 g - 13
Some396mg466 mg / 100 g - 14
Some394mg436 mg / 100 g - 15Some391mg459.7 mg / 100 g
- 16
Some386mg369 mg / 100 g - 17
Some384mg384 mg / 100 g - 18
Some380mg380 mg / 100 g - 19
Some374mg936 mg / 100 g - 20
Some371mg265.3 mg / 100 g - 21
Some371mg436 mg / 100 g - 22Some368mg140 mg / 100 g
- 23
Some365mg261 mg / 100 g - 24
Some361mg328 mg / 100 g - 25
Some353mg353 mg / 100 g - 26
Some351mg351 mg / 100 g - 27
Some350mg412 mg / 100 g - 28Some335mg478 mg / 100 g
- 29
Some328mg328 mg / 100 g - 30
Some326mg384 mg / 100 g - 31
Some323mg355 mg / 100 g - 32
A little321mg229.6 mg / 100 g - 33
A little321mg229.4 mg / 100 g - 34
A little317mg373 mg / 100 g - 35
A little317mg164 mg / 100 g - 36
A little314mg369 mg / 100 g - 37
A little302mg1,007 mg / 100 g - 38
A little296mg348 mg / 100 g - 39A little294mg152 mg / 100 g
- 40
A little288mg319 mg / 100 g - 41
A little281mg330 mg / 100 g - 42
A little278mg696 mg / 100 g - 43
A little277mg198 mg / 100 g - 44A little270mg318 mg / 100 g
- 45
A little269mg317 mg / 100 g - 46
A little269mg234 mg / 100 g - 47
A little268mg268 mg / 100 g - 48
A little263mg263 mg / 100 g - 49
A little262mg262 mg / 100 g - 50
A little259mg305 mg / 100 g - 51
A little258mg303 mg / 100 g - 52
A little256mg256 mg / 100 g - 53
A little255mg850 mg / 100 g - 54
A little254mg202.9 mg / 100 g - 55
A little253mg291 mg / 100 g - 56
A little253mg230 mg / 100 g - 57
A little252mg296 mg / 100 g - 58
A little244mg244 mg / 100 g - 59
A little244mg813 mg / 100 g - 60
A little241mg284 mg / 100 g - 61
A little241mg172 mg / 100 g - 62
A little238mg279.6 mg / 100 g - 63
A little236mg157 mg / 100 g - 64
A little235mg168 mg / 100 g - 65
A little233mg274.4 mg / 100 g - 66
A little232mg166 mg / 100 g - 67
A little232mg166 mg / 100 g - 68
A little228mg380 mg / 100 g - 69
A little227mg568 mg / 100 g - 70
A little225mg265.2 mg / 100 g - 71
A little225mg160.7 mg / 100 g - 72
A little224mg264 mg / 100 g - 73
A little221mg260.4 mg / 100 g - 74
A little220mg732.8 mg / 100 g - 75
A little218mg397 mg / 100 g - 76
A little214mg713 mg / 100 g - 77
A little210mg168 mg / 100 g - 78
A little209mg199 mg / 100 g - 79
A little207mg691.2 mg / 100 g - 80
A little207mg148 mg / 100 g - 81
A little206mg96 mg / 100 g - 82
A little204mg371 mg / 100 g - 83
A little198mg233 mg / 100 g - 84A little195mg156 mg / 100 g
- 85
A little195mg139 mg / 100 g - 86
A little194mg227.8 mg / 100 g - 87
A little192mg137.1 mg / 100 g - 88
A little191mg638.3 mg / 100 g - 89
A little191mg635.6 mg / 100 g - 90
A little190mg224 mg / 100 g - 91
A little190mg224 mg / 100 g - 92
A little190mg634 mg / 100 g - 93
A little189mg164.1 mg / 100 g - 94
A little188mg342 mg / 100 g - 95
A little188mg250 mg / 100 g - 96
A little182mg304 mg / 100 g - 97
A little179mg211 mg / 100 g - 98
A little178mg592.5 mg / 100 g - 99
A little176mg207.1 mg / 100 g - 100
A little176mg117.3 mg / 100 g - 101
A little173mg70 mg / 100 g - 102
A little173mg576.4 mg / 100 g - 103
A little173mg314 mg / 100 g - 104A little173mg203 mg / 100 g
- 105
A little171mg122 mg / 100 g - 106
A little170mg170 mg / 100 g - 107
A little169mg212 mg / 100 g - 108
A little167mg196 mg / 100 g - 109
A little165mg329 mg / 100 g - 110
A little164mg192.8 mg / 100 g - 111
A little162mg116 mg / 100 g - 112
A little162mg141 mg / 100 g - 113
A little158mg287 mg / 100 g - 114
A little158mg287 mg / 100 g - 115
A little155mg182 mg / 100 g - 116
A little155mg123.6 mg / 100 g - 117
A little150mg500 mg / 100 g - 118
A little149mg372 mg / 100 g - 119
A little147mg184 mg / 100 g - 120
A little145mg103.8 mg / 100 g - 121
A little145mg132 mg / 100 g - 122
A little144mg169.6 mg / 100 g - 123
A little140mg468 mg / 100 g - 124
A little139mg163.1 mg / 100 g - 125
A little138mg162 mg / 100 g - 126
A little135mg54 mg / 100 g - 127
Albacore (white) tuna, canned in water55 g · US food database (USDA SR Legacy)4% of the men’s 3,400 mgA little130mg237 mg / 100 g - 128
A little127mg423.5 mg / 100 g - 129
A little126mg126 mg / 100 g - 130
A little126mg229 mg / 100 g - 131
A little125mg155.8 mg / 100 g - 132
A little124mg146 mg / 100 g - 133A little123mg49 mg / 100 g
- 134A little122mg144 mg / 100 g
- 135A little121mg142 mg / 100 g
- 136
A little121mg142 mg / 100 g - 137
A little120mg86 mg / 100 g - 138
A little120mg141 mg / 100 g - 139
A little119mg793.4 mg / 100 g - 140
A little113mg133 mg / 100 g - 141
A little112mg748 mg / 100 g - 142
A little111mg370 mg / 100 g - 143
A little105mg123 mg / 100 g - 144
A little103mg126 mg / 100 g - 145
A little103mg121 mg / 100 g - 146
A little102mg186 mg / 100 g - 147A little96.8mg176 mg / 100 g
- 148
A little96.3mg642.1 mg / 100 g - 149
A little93.6mg312 mg / 100 g - 150
A little93.5mg110 mg / 100 g - 151
A little92.5mg37 mg / 100 g - 152
A little91mg182 mg / 100 g - 153
A little83.7mg558 mg / 100 g - 154
A little74.9mg499 mg / 100 g - 155
A little69.6mg435 mg / 100 g - 156
A little68.5mg85.64 mg / 100 g - 157
A little62.1mg414 mg / 100 g - 158
A little61.1mg407 mg / 100 g - 159
A little54.4mg68 mg / 100 g - 160
A little51mg170 mg / 100 g - 161
Almost none49mg35 mg / 100 g - 162
Almost none43.2mg54 mg / 100 g - 163
Almost none39.6mg132 mg / 100 g - 164
Almost none39.6mg132 mg / 100 g - 165
Almost none36.5mg125 mg / 100 g - 166
Almost none34.8mg116 mg / 100 g - 167
Almost none34.5mg115 mg / 100 g - 168
Almost none31.6mg105.3 mg / 100 g - 169
Almost none30mg8 mg / 100 g - 170
Almost none25.7mg64.24 mg / 100 g - 171
Almost none23.1mg77 mg / 100 g - 172
Almost none21.3mg71 mg / 100 g - 173
Almost none20.2mg132 mg / 100 g - 174
Almost none20mg8 mg / 100 g - 175
Almost none19.6mg5 mg / 100 g - 176
Almost none19.5mg64 mg / 100 g - 177
Almost none16mg401 mg / 100 g - 178
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 3,400 mgAlmost none14.6mg96 mg / 100 g - 179Almost none14.3mg95 mg / 100 g
- 180
Almost none13.8mg92 mg / 100 g - 181
Almost none13.4mg669 mg / 100 g - 182
Almost none10.4mg52 mg / 100 g - 183
Almost none5.36mg103 mg / 100 g - 184
Almost none2.79mg20 mg / 100 g - 185
Almost none2.4mg24 mg / 100 g - 186Almost none2.4mg24 mg / 100 g
- 187
Almost none0.09mg1 mg / 100 g - 188
Almost none0mg0 mg / 100 g - 189
Almost none0mg0 mg / 100 g - 190Almost none0mg0 mg / 100 g
- 191Almost none0mg0 mg / 100 g
Not ranked in this view
These list Potassium but have no serving size on file yet.
Not listed
The databases don’t list Potassium for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
- Leavening agents, cream of tartar · US food database (USDA SR Legacy)16,500 mgper 100 g
- Leavening agents, baking powder, low-sodium · US food database (USDA SR Legacy)10,100 mgper 100 g
- Parsley, freeze-dried · US food database (USDA SR Legacy)6,300 mgper 100 g
- Beverages, tea, instant, decaffeinated, unsweetened · US food database (USDA SR Legacy)6,040 mgper 100 g
- Beverages, tea, instant, unsweetened, powder · US food database (USDA SR Legacy)6,040 mgper 100 g
- Spices, chervil, dried · US food database (USDA SR Legacy)4,740 mgper 100 g
- Spices, coriander leaf, dried · US food database (USDA SR Legacy)4,466 mgper 100 g
- Celery flakes, dried · Canadian Nutrient File 20264,388 mgper 100 g
- Beverages, coffee, instant, regular, half the caffeine · US food database (USDA SR Legacy)3,535 mgper 100 g
- Beverages, coffee, instant, regular, powder · US food database (USDA SR Legacy)3,535 mgper 100 g
- Beverages, coffee, instant, decaffeinated, powder · US food database (USDA SR Legacy)3,501 mgper 100 g
- Radishes, oriental, dried · US food database (USDA SR Legacy)3,494 mgper 100 g
- Beverages, tea, instant, lemon, unsweetened · US food database (USDA SR Legacy)3,453 mgper 100 g
- Tomatoes, sun-dried · US food database (USDA SR Legacy)3,427 mgper 100 g
- Beverages, coffee, instant, with chicory · US food database (USDA SR Legacy)3,395 mgper 100 g
- Spices, dill weed, dried · US food database (USDA SR Legacy)3,308 mgper 100 g
- Pepper, sweet, green, freeze-dried · Canadian Nutrient File 20263,170 mgper 100 g
- Peppers, sweet, red, freeze-dried · US food database (USDA SR Legacy)3,170 mgper 100 g
- Beverages, Orange-flavor drink, breakfast type, low calorie, powder · US food database (USDA SR Legacy)3,132 mgper 100 g
- Soy sauce, reduced sodium, made from hydrolyzed vegetable protein · US food database (USDA SR Legacy)3,098 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for potassium: Soy drink, unsweetened, fortified · Oat drink, unsweetened, fortified · White bread, toasted · Pasta, cooked · White bread · Almond drink, unsweetened, fortified · Flour tortillas · Pies · Breakfast cereal · Cookies · Crackers · Cakes
Running low, and too much
Running low
Too little potassium can raise blood pressure and the risk of kidney stones; a severe shortfall (hypokalemia, low potassium in the blood) brings constipation, tiredness and weak muscles. It is rare in healthy people with normal kidneys.
Too much
No upper level is set: in healthy people with normal kidneys, high potassium from food does not pose a health risk, because the kidneys remove the extra.
Sources: NIH Office of Dietary Supplements, potassium fact sheet for health professionals (2022-06-02)